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Hamstring-Safe GZCL Strength & Core Builder

by Riguy
1 athletes joined
5.0
(1 rating)

Program Description

This four-day training program is built on the proven GZCL framework while specifically modifying exercises to protect a recovering hamstring. The program emphasizes overall strength, hypertrophy, and core stability without stressing vulnerable areas.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 01:07
  • Last Edited
    Jun 18, 2025 08:50

Summary

Unlock your strength potential with the Hamstring-Safe GZCL Strength & Core Builder program! Over 12 weeks, you’ll engage in a balanced routine designed for four days a week, focusing on building muscle while protecting your hamstrings. This program incorporates a mix of barbell, dumbbell, and bodyweight exercises, ensuring a comprehensive approach to strength and core development. With targeted supersets and a variety of movements, you’ll enhance your overall performance and stability, paving the way for impressive gains. Get ready to transform your training and achieve your fitness goals safely!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.4%
Upper Back
14%
Glutes
11.6%
Triceps
8.3%
Lats
7.7%
Hamstrings
6.8%
Quadriceps
5.8%
Biceps
5.3%
Middle Delts
5%
Front Delts
5%
Lower Back
4.8%
Chest
2.4%
Rear Delts
2.4%
Forearms
1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3-5 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Hanging Knee Raise
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
12-15 reps
-
4B
Plank
3
0.45-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3-5 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3A
Single Arm Row (Dumbbell)
3
12-15 reps
-
3B
Oblique Crunch
3
15 reps
-
4A
Face Pull
3
15 reps
-
4B
Wood Chop
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
3-5 reps
-
3
Pendlay Row
3
5-8 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-5 reps
-
2
Pendlay Row
3
5-8 reps
-
3A
Bicep Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-8 reps
-
3A
Glute Bridge (Bodyweight)
3
12-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Side Plank
3
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
3-5 Reps
@8-9
2
Overhead Press (Dumbbell)
3 Sets
5-8 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3B
Hanging Knee Raise
3 Sets
12-15 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
4B
Plank
3 Sets
0.45-1 mins
-
Day 2
1
Rack Pull (Barbell)
3 Sets
3-5 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
3A
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
-
3B
Oblique Crunch
3 Sets
15 Reps
-
4A
Face Pull
3 Sets
15 Reps
-
4B
Wood Chop
3 Sets
15 Reps
-
Day 4
1
Block Pull (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press
3 Sets
6-8 Reps
-
3A
Glute Bridge (Bodyweight)
3 Sets
12-15 Reps
-
3B
Cable Crunch
3 Sets
12-15 Reps
-
4
Pull Through (Cable)
3 Sets
12-15 Reps
-
5
Side Plank
3 Sets
0.5 mins
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
3-5 Reps
-
3
Pendlay Row
3 Sets
5-8 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
4B
Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
12-15 Reps
-